Ukuthola izingane ukuba udle izithelo nemifino eminingi kuyinjongo enkulu kubazali abaningi.
Akumangalisi ukuthi ngokuvamile kulula ukubenza badle izithelo ezingaphezu kwemifino .
Izinzuzo zezempilo zokudla izithelo
Izithelo zibalulekile nanoma kunjalo, njengoba ziyizi:
- Ukudla okunamafutha aphansi kakhulu
- Iphansi ngaphansi kosawoti
- Ama-calories aphansi
- Ukudla okunempilo okungenayo i-cholesterol
- Imithombo evamile ye- potassium , i- fibre , i-vitamin C, ne-folate
Zingakanani Izithelo Zokudla Nsuku Zonke
Izithelo eziningi izingane zakho zidinga ukudla ngosuku ngalunye?
Ukulandela iseluleko se- Choose MyPlate sokudla, kutuswa ukuthi:
- Izingane ezineminyaka engu-2-3 ubudala zidla 1 indebe yezithelo usuku ngalunye
- Izingane ezineminyaka engu-4-8 zidla izindebe ezingu-1 1/2 zezithelo ngosuku ngalunye
- Amantombazane eneminyaka engu-9-13 adla izindebe ezingu-1 1/2 zezithelo usuku ngalunye
- Amantombazane eneminyaka engu-14-18 adla izindebe ezingu-1 1/2 zezithelo usuku ngalunye
- Abafana abaneminyaka engu-9-13 badla izindebe ezingu-1 1/2 zezithelo usuku ngalunye
- Abafana abaneminyaka engu-14-18 badla izindebe ezimbili zezithelo usuku ngalunye
Uma ucabanga ngokukhonza ubukhulu nezincomo zansuku zonke zezithelo, khumbula ukuthi inkomishi eyodwa yezithelo ivame ukulingana nesitsha sezithelo ezicutshiwe noma eziqoshiwe noma:
- I-apula encane noma isigamu se-apula enkulu
- Ikomishi le-apulacece
- Ibhanana elikhulu
- Cishe amagilebhisi angu-32 angenambewu
- I-grapefruit ephakathi
- I-orange enkulu
- I-peach enkulu
- Iphakathi eliphakathi
- 3 kanye nokuhlanganisa
- Cishe ama-strawberry angu-8 amakhulu
- Idiza elilodwa elingu-1 elimnyama lekhabe
- 1/2 indebe yezithelo zomisiwe
Nakuba inkomishi ye- 100% ijusi yezithelo , kuhlanganise i-apple juice nejusi le-orange, ingaba njengendebe yezithelo, kungcono kakhulu ukuba udle izithelo ezigcwele, ezinamafutha amaningi, esikhundleni sejusi.
Indlela Yokuthola Izingane Ukuze Yidle Izithelo Ezengeziwe
Ukuthola izingane ukuba zidle izithelo ngokuvamile akunamandla kangako ukuzitholela ukudla imifino. Izithelo eziningi zinomusa omuhle futhi sezibhekwa njengendlela yokudla okujabulisayo.
Noma kunjalo, uma ingane yakho ingadli izithelo eziningi, amanye amathiphu alula okumkhuthaza ukuba adle izithelo eziningi zifaka ukuthi:
- Vele wenze izithelo zitholakale kakhulu endlini yakho, kufaka phakathi nezithelo ezigcwele futhi uthathe izithelo nxazonke ukuze uthole ukudla okusheshayo
- Nikeza izinhlobo ezihlukahlukene zokukhetha, kufaka phakathi izithelo ezisezinkathini, bese uvumela ingane yakho ukuba isize ekuyikhethe esitolo noma ngesikhathi sokuya emakethe yomlimi
- Engeza izithelo, njengebhanana noma amajikijolo, njenge-topping ekudleni okusanhlamvu kwasekuseni kwengane yakho, yogurt, njll.
- Vumela ingane yakho ukuba ihlanganise iziqephu zezithelo endaweni yokugqoka amafutha aphansi
- Yenza izithelo ze-smoothie
Futhi wabeka isibonelo esihle ngokudla izithelo ezihlukahlukene nsuku zonke.
Ingabe ingane yakho iyidla ekhethiwe ? Ngaphambi kokuba aqale ukudla izithelo eziningi, ungase ubuze udokotela wezingane uma udinga i- vitamin .
Imithombo:
USDA. Amathiphu ukukusiza udle izithelo.